Training Week Ending June 26, 2005

Quoted message said:

Greetings, rec.runners! Please tell us about your training week and goals.>

M: couldn't locate him.
T: couldn't locate him.
W: couldn't locate him.
T: cornered the little [censored] in an alley, he escaped.
F: caught him at Walmart, and knocked the [censored] out.! Rebecchi was out
for the count.
S: got drunk and beat my wife, in celebration.

Next weeks goals: Take on the dyke, and silence the idiot, once and for
all.

Quoted message said:

Greetings, rec.runners! Please tell us about your training
week and goals.

Training Week:
sufferred knee injury (outer part of left knee) last saturday. Received
useful replies to my post. Thanks. Met with Orthopaedist on friday.
He suspects a torn cartilege. MRI scheduled for monday (Jun/27).
I didn't stop workout completely because it wasn't hurting too bad when
I took it a little easy.

Sun (Jun/19): Rested.
Mon (Jun/20): 60 minutes at gym (mild weights, ellipse machine,
bicycle)
Tue (Jun/21): None
Wed (Jun/22): 60 minutes at gym (mild weights, bicycle, treadmill)
Thu (Jun/23): 6 miles easy
Fri (Jun/24): Just weights
Sat (Jun/25): 2 easy laps around a lake with 2M perimeter.
Sun (Jun/26): some easy swimming

Goals:
* Being injured I hope to recover, wisen up, and run with more sense
in future - try to run healthy and injury free
* try and keep up motivation
* try and get ready somewhat for a 5K on Jul/4 - If the orthopaedist
advises against running fast, I might run easy

Quoted message said:

Greetings, rec.runners! Please tell us about your training
week and goals.

Mon 0.00 abs, weights
Tue 9.04 gen aerobic
Wed 6.05 easy, abs 87°F
Thu 8.12 LT, 4 up, 4@lt 87°F
Fri 0.00 rest, weights
Sat 6.79 easy, abs
Sun 15.84 med long
------------------------------------
Wk 46
Yr 998

Training:
Another warm and humid week, although not as bad as last week. After 2
weeks of heat index in the 90s, we had a rain shower on Tuesday that
cooled things off to the 70s. Put in a 9 mile aerobic run (somewhere
between easy and lactate threshold). I felt amazingly good. Sometimes I
need that confidence boost once in a while. Several weeks of slogging
through the heat made me wonder if I was slowing down too much.
Apparently the effort-based running through the heat maintained my
speed. OK, that's it. I'm not going to say another thing about the heat
(until next week).

Possible Races:
Nothing in stone, but here are my picks...
9/17/05 - Doug Kessler Lighting 10K, Sandy Springs GA
10/8/05 - New York Life Monte Sano 15K, Monte Sano State Park, AL
10/23/05 - Inaugural Dannon Alpharetta Half Marathon, Alpharetta GA
4/17/06 - Boston Marathon, Boston MA

Have a great week rec.runners.

--
Phil M.

Goals :
- make time for running
- remember not to party til 7am anymore

Time km mi %HRav
Mon 0:55 11 7 75 28' up, lines, 11' down
12x200/145 in 40'-38'/48'-53'. Max HR "only" 94%

Tue - Sat 0 0 Unplanned (but not unexpected) rest, due travel for
work and family commitments. And effects of partying :-)

Sun 0:55 10 6 75 Easy. Felt wooden-legged and sluggish. 30°C at 7pm.
I was going to do some track work but didnt feel right
_________________
1:50 21k 13mi

Goals:

- Accomplish getting out of the house
- Make myself realize that im in bad shape

Day , Distance, Temp (Uncorrected for heat index)
M - 5Miles, 96
T - 4Miles, 94
W - 3Miles, 97
R - 4Miles, 97, 85% Max, Injured
F - Rest
s - Rest, Poolside

steve common said:

Goals :
- make time for running
- remember not to party til 7am anymore

Time km mi %HRav
Mon 0:55 11 7 75 28' up, lines, 11' down
12x200/145 in 40'-38'/48'-53'. Max HR "only" 94%

Tue - Sat 0 0 Unplanned (but not unexpected) rest, due travel for
work and family commitments. And effects of partying :-)

Sun 0:55 10 6 75 Easy. Felt wooden-legged and sluggish. 30°C at 7pm.
I was going to do some track work but didnt feel right
_________________
1:50 21k 13mi

mon: 0:59 biked easy
tues: 1:27 ran easy
wed: 1:27 biked easy/moderate, weights
thur: 0:51 ran with 10 mins light tempo
0:30 hike
fri: 1:35 biked easy
sat: off
sun: 3:33 double trouble 30k trail race, report to follow

This week was a mini-taper for the race, which was a tune up race for my
goal race - the escarpment 30k trail run. The mini taper was: shorten the
thursday run by 40 mins, and lessen the tempo thursday also by 10 mins. One
day a week off for me is normal.

I'll write a race report, just a few words here - hot, HoT, and HOT. Got
good news when I got home from the race today - I got into the escarpment
race (the field is limited to 175, and getting in is predicated on
qualifying and getting your entry in promptly).

Goals:
lose another 6+ pounds before escarpment
July 16th Indian ladder 14k trail race, Albany area
July 31st Escarpment trail run
September Vermont 50 mile trail run
Fall sub 20 5k

-Tony

37.45 miles, as

Mo: 5.00 @ 9:35/mi
Tu: 3.50 @ 8:59
We: 8.50 @ 8:36 incl 2x1M @ 6:48, 1x800m @ 3:17
Th: planned rest
Fr: planned rest
Sa: 7.25: 5M race + 2.25 up
Su: 13.20 @ 8:26

Last few months' training has just kept pace with the weather: I'm
running at spring pace in the summer heat.

Race reported separately.

Slow miles mostly nose-breathed.

I had solicited opinion on whether and how to squeeze the long run and
the race into one weekend. Tony remove's reminder that a long run
isn't an absolute necessity every week was especially welcome, even if
it sounded borderline blasphemous. I had all but decided to take today
off, or jog 3-4 recovery miles, or ride my bike.

But then upon returning from yesterday's race, my package from Eastbay
had finally arrived. I couldn't not test drive new shoes! And the 91
degree heat, couldn't pass that up either: I love the heat, it's my one
running perversion. Set out to run short and slow, felt freakin' great
and ran long-ish and at a pace that felt good. So far my legs haven't
fallen off.

SwStudio said:

Greetings, rec.runners! Please tell us about your training
week and goals.

cheers.

tues 9m
thurs 6m
fri 5m
sat 4:15 bike ride (flat on the way out, hills on the way back)
sun 5m

total 25m
i had planned on a 2 hour easy ride on thurs, but felt really beat and
skipped it. also, the knee had a bit of stiffness in it today, will be
hypersensitive to any worsening next week (grrr)

heather

Training towards January marathon with various
races along the way. Next race 1/2M on July 19.

Mon: 8k grass with 5 x 150m strides. Bike 30'
Tue: 8k club trail race in 32:17. very hilly.
4.5k up, 4k down, bike 20'
Wed: 11.5k easy grass/road.
Thu: off
Fri: 22k easy on grass. Bike 30'
Sat: 8k easy road
Sun: 14k easy grass. Bike 35'

Total: 80km (50 miles)

Anthony. Jerusalem, Israel.

SwStudio said:

Greetings, rec.runners! Please tell us about your training
week and goals.

day km mi time %HR
Mon 11.5 6.9 00h53' 87 with 5k @ 3'57"/km
Thu 11 6.6 00h50' 83
----------------------------------------
week : 22 km 13 mi 01h44"
----------------------------------------
year : 836 km 501 mi 67h15"

This week was very tough for me, because of the heat, and then I got sick.
Ran only twice, but managed to run a good tempo session on Mon.
Tue 25km bike thru Paris 1h20'
Thu it was an evening run after dinner, and most of all, after a big
thunderstorm, lightnings and rain, so that the temperature fell back to
20°C which was very welcome. Felt good, ran well but high HR (beginning
of sickness, temperature of the day, post dinner(with wine) run?)

Still thinking of running a 10k on july 14th, but it will all depend on
the temperatures, as I can only train @ noon, which is ok in the woods,
but just imposssible on the track!

marko

Quoted message said:

cheers.

Quoted message said:

Greetings, rec.runners! Please tell us about your training
week and goals.

MON 0:40 easy running at 70%HRmax
TUE 1:30 ditto
WED 1:10 ditto
THU 1:00 ditto w/3x40m drills
FRI 1:10 ditto w/6km at 85%HRmax
SAT 1:00 ditto
SUN 2:15 ditto w/12x15s(10min) accelerations

This week´s "easy" pace was 5:20min/km, but the "time trial" pace was
a bit shockingly only 4:30min/km (when the "correct" pairs "should be"
5:20/4:17 and 5:40/4:30).

Apart from that, jolly good running in splendid weather, especially the
long run was quite exhilarating.

Time to begin "real training", I guess: TUE 5x3min(3min), end >90%HRmax
and FRI 4x10min(5min) <88%HRmax.

The absence of a rest day was rather accidental, won´t be a habit.

It´s a shame to think of all the AG podium places (and the T-shirts)
that could´ve been mine, but the races have to wait...

Anders

goal: Navagatin in real world.
standard, metric, arabic.

self.
week =94 miles
year=2418 miles
hafe year standard=4 days
6 of 12 month.
2500÷r2= 5000 miles
2500-2418= 82 miles
365 days base on 12 month, 6 month ends june 30.or 4 more days.
so 82÷4=20.5 a day and call m in the a.m.

K Y A..............................
gone fishin.....low biker

Hay did you make the 5000 cut off time.
K Y A.....................
gone fishing.

fly reel can make the bull frog scream in the day. was told don't do to
fast because reel well run off frame. I am sure blues band was better on
t.v. they like my show. I was seen. not on t.v. home then ...... need
practice.... 39 steps .......91. camo and suit ......i am aloud as
long as I am seen...the lakes ... like the movie....
The sniper with tom B.....good.
reel is not the way it was before the show.. oh well time for great
lake pole trying. reel seems to keep spining. good to catch the
chickens. cats just sit there.

put the marinias back pack away and clean now after 2 plus years
use.....I well write v.a. to no ..write back probe.. I called tape
machine.....I am free.... 2 yrs 7 month. denide.... maybe chat private
roon lance and pam and gov lady.......right...drown with pam..now
therea thought.....I too old and faT FOR THIS. 50=39 to you. I love you,
IU love you.strawberry ?.
on the trail I have no options or work because NO ONE EVER
REPLIES...or returns messages......The strawberry spot plan..........
Low. michigan trail are being made and dots connected. there real and
clean.just run by state......

and I am free........ A.T spartan bound.
first step to long journy..... going fishing.

pretty good week, went crazy on tuesday, somehow I felt great and did a
5 mile tempo run after a 2.5 warmup. Heat, time and a sore throat made
me lay low for the end of the week though, so I missed my "goal" of
staying close to 40miles for the week.

m dnr
t 9.65 easy start, on empty stomach, 5 mile tempoish...
8:10 first mile (twisted ankle and slowed until it felt
better)
8:02 second mile, mostly slightly uphill
7:40 third
7:41 fourth
7:08 fifth...1:22:20 total
biked to and from work, 1:10.
w 5miles easy, on empty, 46:00.
r 4.75miles, on empty, very hilly, 45:10.
biked to and from work, 1:10.
f 8.46miles, on empty, flat, 1:12:27.
biked to and from work, 1:10.
s dnr
s 2.7 miles, 95F!, 24:29.

Quoted message said:

Still thinking of running a 10k on july 14th, but it will all depend on
the temperatures, as I can only train @ noon, which is ok in the woods,
but just imposssible on the track!

Can you move some of your track workouts to the woods?

Quoted message said:

[email hidden] wrote:
Greetings, rec.runners! Please tell us about your training
week and goals.

Summer goals: keep up a decent weekly mileage base. Speed
doesn't matter. Have to time runs when the heat is down a
bit. Next race isn't until September.

Mon: NADA, TOO HOT! 110F today.
Tue: Ditto, now the humidity is starting to come up also....
Wed: Same, but supposed to break soon. I hope!
Thu: 5.45 mi easy. Only 103F now, tho humidity is up.
Fri: 99F, T-storms! Got rained on during most of the run. Sure
felt nice!
Sat: 13.5 mi at Sabino Canyon, easy (like 10 mpm) pace. First
time up the air was completely still. Like being in an oven!
Second time up a breeze came up, made it much better. Almost
no water in Sabino Creek now.
Sun: Maybe hi-80's F when I ran (106F was the high). A little
stiff at first. Slow and easy, felt much better after the
run than at first.

Total: 31.55 miles

Teresa in toasty S. AZ

Charlie Pendejo said:

Can you move some of your track workouts to the woods?

yes indeed, you're right!
it seems that sometimes one definitively doesn't find the obvious answer
to one's own problem... (or is it that one doesn't want to find it : sun
induced laziness?) ;-)

I'll try a tempo run tomorrow and why not some 30/30 for a change!.
marko

Teresa Bippert-Plymate said:

Mon: NADA, TOO HOT! 110F today.

What is it like to run in this type of heat and very low humidity?
Running in Georgia can be difficult with temps in the 80s and the
humidity at 60%. Even when the sun goes down the moisture in the air
keeps the temps rather high. But this 100°stuff is a whole different
thing, I would imagine.

--
Phil M.

Teresa Bippert-Plymate said:

Mon: NADA, TOO HOT! 110F today.

What is it like to run in this type of heat and very low humidity?
Running in Georgia can be difficult with temps in the 80s and the
humidity at 60%. Even when the sun goes down the moisture in the air
keeps the temps rather high. But this 100°stuff is a whole different
thing, I would imagine.

--
Phil M.